Week 13: 27 - 31 Mar

Monday, 27 March

Skill: Gymnastic Strength; 4 rounds 40 sec on/20 sec off
Superman Roll lateral wall walk slow kipping shoulder taps/HS walk attempt

WOD: For Time
100x burpee pullups


Tuesday, 28 March

Strength: Squat Snatch
3-3-3-3-3-3

WOD: 'Nancy' 5RFT
400m run
15x OH Squat @ 95/65


Wednesday, 29 March

WOD: 7 rounds
200m run 7x P Clean @135/95 7x lateral over-bar burpee 7x Front Squat 7x lateral over-bar burpee

Thursday, 30 March

Skill: alternating gymnastic strength

10-9-8-7-6-5-4-3-2-1 (on top of) bar dips

1-2-3-4-5-6 7 8-9-10 chest to bar pull ups

WOD:

500m row

Then

4 RFT 20m Bear Crawl 15x Toes to Bar

20 m Bear Crawl

15 Box Jump

Then

500 m row


Friday, 31 March

Strength/WOD: 'Bear complex'
5 rounds, for load:
7 UNBROKEN sets of:
1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Push Press

• 
  

Week 12: 20 - 24 March

Monday, 20 March

Strength: Press Complex: EOMOM 10 min
2x Strict Press + 2x Push Press + 2x Push Jerk

WOD: 5 RFT
20x KB Swing (16/12kg)
10x double KB Clean & Press
5x (each arm) KB Snatch


Tuesday, 21 March

Skill: EMOM 10 min
odd: 1-2 rope climb
even: 6-8 HSPU

WOD: AMRAP 15 min
10 Cal row
20x over-rower burpee
10 Cal Row
20x abmat situp


Thursday, 23 March

Strength: Front Squat
10-5-3-2-1-1-1RM

WOD: AMRAP 15 min 3-6-9-12... P. Clean T2B over-bar burpee

Friday, 24 March

WOD: 17.5 10 RFT

9x Thrusters @ 95/65

35x DU

Week 11: 13 - 17 March

Monday, 13 March

Skill: Rowing Form; Stroke pyramid
focus on staying within 22-24 s/m
10/20/30/20/10
60 sec rest in between

WOD: 15min AMRAP
250m row
35x DU (2:1 singles + 5 burpees)
200m run
35x DU (2:1 singles + 5 burpees)


Tuesday, 14 March

Strength: 2x2 position Hang Snatch (above & below knee)
5 rounds, on the 2 min

WOD: for time 15-12-9-6-3
OH Squat @ 75/55
over-bar burpee
T2B


Wednesday, 15 March

Skill: 5 Rds, on the 90 sec:
6x bulgarian Split squat (each leg)
12x Box Jump

WOD: AMRAP 20 min
200m run
5x Burpees
10x KB thrusters (24/16k)
15x abmat situps
20x KB reverse Lunge steps


Thursday, 16 March

Warmup/skill: DU Flight Sim
5, 10, 15, 20...

Strength: Squat Clean
3-3-3-3-3

WOD: 8 min AMRAP
10x Squat Clean @ 115/85
40x DU

3 min rest

8 min AMRAP
250m Row
30x Wallballs


Friday, 17 March

WOD: 17.4; AMRAP 13 min
55x deadlifts (225/155)
55x wall ball (20/14)
55 cal row
55x handstand push ups

Week 10: 6 - 10 March

Monday, 6 March

Skill: AMRAP 10 (technique driven)
5x slow HS kip (pause with knees @ elbows and don't extend elbows at top)
15x hollow-rock
30 sec wall-facing HS hold
15x supermans

WOD: 12 min, 30 sec on/off
Air Squat
HSPU (scale to HR pushup)
low Box Jump
T2B


Tuesday, 7 March

Strength: 5 Rounds, on the 2 min
3x Power Clean
2x Squat Clean

AMRAP 15 min
10x Clean @ 96/65
200m run
10x Thruster
200m run
10x G2OH


Wednesday, 8 March

WOD: For Time 40-30-20-10
overhead plate lunge (meters) @35/25
Rope climb (4-3-2-1)
Over-rower burpee
Cal row


Thursday, 9 March

Skill/warmup: Double Under Flight sim
5, 10, 15, 20...

WOD: 4 rounds on the min (16 min)
min1: 2x40m
min2: 12-15 PU
min3: 50x DU
min4: 12-15x T2B

Core Curcuit Cash Out
3 Rounds NFT
10-15x back extension
10-15x GHD situp
10-15x hamstring curls


Friday, 10 March

WOD: 17.3 (highly recommend you guys scale the weight on this one)

Prior to 8:00, complete:
3 rounds of:
   6 chest-to-bar pull-ups
   6 squat snatches @95/65
3 rounds of:
   7 chest-to-bar pull-ups
   5 squat snatches @135/95
 
Prior to 12:00, complete 3 rounds of:
   8 chest-to-bar pull-ups
   4 squat snatches @185/135
 
Prior to 16:00, complete 3 rounds of:
   9 chest-to-bar pull-ups
   3 squat snatches @225/155
 
Prior to 20:00, complete 3 rounds of:
   10 chest-to-bar pull-ups
   2 squat snatches @245/175
 
Prior to 24:00, complete 3 rounds of:
   11 chest-to-bar pull-ups
   1 squat snatch 2@65/185
 

Tuesday evening class cancelled

Sorry guys, but I'm heading to the field until the 22nd, and we'll be unable to support the Tuesday evening classes. We'll resume them on the 28th.